Level 2&3 6-Dec-2012 (PM)

07 Dec

or ‘Death by forearms’ for 6.30pm also ‘Death by squats’

Level 2:

Warm up: 15 air squats, 5 pull ups, 10 double unders

Strength: 5×2 front squats

Skill: handstand

WOD

3 rounds for time of

21 KB swings

15 goblet squats

9 knees to elbows

Level 3

first class wasn’t warm enough so after a request for warm up from Paul (yes thank him if you can’t walk today) we did 1/2 tabata squats with ‘rest’ at the bottom and 1/2 tabata jumping lunges

Strength: 8×5 back squat

Skill: GHD sit ups/bar muscle up progressions

WOD

3 rounds for time of

20 KB swings

20 goblet squats

20 knees to elbows (yes elbows not the upper arm…)

Results:

Well done to John (who had to use 40kg KB but we agreed to do 15/15 KBS/GS), Tom (for volunteering to use 40kg KB) and also everyone else.

Also warm welcome to our visitor Wei from CF Townsville Australia

http://www.crossfittownsville.com.au/services/crossfit.php

See you all next week!

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